Originating in southern Europe around the Mediterranean, the flowers of the artichoke develop a large head from an edible bud with numerous triangular scales. The edible portions are known as the "heart"; the mass of inedible florets in the center are called the "choke."
According to the American Dietetic Association, Americans consume only 12 to 15 grams of the recommended 25 to 38 grams of fiber per day. Fiber helps reduce chronic diseases, such as heart disease, certain types of cancer, keeps blood sugar levels stable, lowers blood cholesterol and maintains a healthy digestive system. A tasty, medium-sized artichoke contains 10.3 grams of fiber, covering approximately one third of the daily required amounts.
Artichokes are an excellent source of potassium, magnesium, vitamin C, dietary fiber and four grams of plant-based protein. A medium-sized artichoke provides as much potassium as a small banana. Artichokes have no fat, no trans fat or cholesterol, making them a sound choice for a healthy diet.
What to Look for
Though canned is the quickest way to purchase artichokes, fresh produce will guarantee a nutrient-dense meal. Artichokes are classified by weight; choose the heaviest and firmest, known as the "jumbo size," similar to a softball. The exterior should look fresh and green, with compact center leaves. Though a white-blistered appearance may not be appealing, these wintery artichokes, exposed to frost and cold, are tender with a dash of nutty flavor.
It's best to cook artichokes within five to seven days of purchase. Healthy cooking methods can range from steaming, braising, grilling, roasting, sauteing, pressure cooking, microwaving to boiling.
Before cooking, cut the thorned tips of all leaves and the excess stem, leaving up to an inch on the artichoke, to avoid bitterness. Add flavor to the cooking process by boiling water in a large pot together with some garlic cloves and a bay leaf. Bring to a boil and reduce heat to simmer for 35 to 45 minutes or until outer leaves are tender.
Common Pitfalls
If sodium is a concern for you, canned artichokes together with artichoke dips are high in sodium. Marinated artichokes found in jars contain oils, adding fats and calories to your diet. Possible substitutions include thoroughly washing canned artichokes under the sink to reduce a substantial amount of sodium; or preparing a homemade dip with fresh herbs and spices.
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